Upper Arms Too Big

T

TG007

Cathlete
Hi Cathe and everyone :)

I realize we can't spot reduce but I'm desperate!

I've been working out for a long time and pretty good with diet.

But my upper arms (and thighs) are very big and I can't get them down at all.

Anything I should do differently other than weight lifting and cardios ? I use Cathe's workouts and go to class twice a
week.

I'm 50 years old, 5' tall with short arms and legs. I weigh 117 (I need to go down more on weight too)

Thank you!
TG
 
Hi TG. Not Cathe here but so often when this type of quandry arises I think it's all about diet - unfortunately. You said you're "pretty good with diet" - what does that mean? I shared this a few months back from another fitness site I follow. Harsh, but true words for sure.:confused: What is your diet like? Maybe this concpet might be helpful. It'll be interesting to hear Cathe's thoughts.

Too often people simply say “I am eating right/good” and they don’t realize this simple fact: if you are not getting results then you are not eating right. If you are not getting results in fat loss, then no matter how good you are eating, it is not good enough for you in fat loss and you are going to have to take it to the next level. This is just the way it is.
 
TG007 said:
Hi Cathe and everyone :)

I realize we can't spot reduce but I'm desperate!

I've been working out for a long time and pretty good with diet.

But my upper arms (and thighs) are very big and I can't get them down at all.

Anything I should do differently other than weight lifting and cardios ? I use Cathe's workouts and go to class twice a
week.

I'm 50 years old, 5' tall with short arms and legs. I weigh 117 (I need to go down more on weight too)

Thank you!
TG
Click to expand...

Is the problem that they are too big because they are too muscular or just big and not toned?
 
L Sass said:
Hi TG. Not Cathe here but so often when this type of quandry arises I think it's all about diet - unfortunately. You said you're "pretty good with diet" - what does that mean? I shared this a few months back from another fitness site I follow. Harsh, but true words for sure.:confused: What is your diet like? Maybe this concpet might be helpful. It'll be interesting to hear Cathe's thoughts.

Too often people simply say “I am eating right/good” and they don’t realize this simple fact: if you are not getting results then you are not eating right. If you are not getting results in fat loss, then no matter how good you are eating, it is not good enough for you in fat loss and you are going to have to take it to the next level. This is just the way it is.
Click to expand...

I eat grilled fish with plain rice or steamed veggies, canned tuna in oil (!!) with salad (no dressing), and things like that. My bad habits are coffee with milk. I have calculated.... about 150 calories. I might drink about half or 3/4. Other than that I drink water.

Sweets (like banana bread).... 2 - 3 teaspoons (I measure it) at the most once or twice a week.

And a lot of fruits like oranges, cantaloupe, peaches, apples, cherries .... ok , bad again.... mangoes! I've stopped that now.

So it's my diet???? I want to cry. I love food.

I'm going to look much deeper into my diet. It has to be not good enough for my fat loss!!! :(
 
This is a bit painful, but I've gotten the best results cutting out processed sugar and high sugar fruits. No sweets or baked goods, and keep to just 2 servings of fruit daily - should be lower sugar fruits like berries or apples. Also, lots of non-starchy vegetables. No dairy, no alcohol either. Drink tons of water. Get enough lean protein for your body size and composition (there are formulas out there for that). Include fish. Cut out unhealthy oils and use healthy oils.

I need to get back on that for a month or so and reset myself! I've picked up some bad habits lately and they're showing.

Stebby
 
TG007 said:
I eat grilled fish with plain rice or steamed veggies, canned tuna in oil (!!) with salad (no dressing), and things like that. My bad habits are coffee with milk. I have calculated.... about 150 calories. I might drink about half or 3/4. Other than that I drink water.

Sweets (like banana bread).... 2 - 3 teaspoons (I measure it) at the most once or twice a week.

And a lot of fruits like oranges, cantaloupe, peaches, apples, cherries .... ok , bad again.... mangoes! I've stopped that now.

So it's my diet???? I want to cry. I love food.

I'm going to look much deeper into my diet. It has to be not good enough for my fat loss!!! :(
Click to expand...

Do you journal your food? Maybe try that first for say 2 weeks before jumping into change. Often we don't even realize WHAT we eat, let alone our portions until we actually start to become aware. There are all sorts of ways to journal, i.e. many apps etc. For me, good old fashioned notebook and pencil. I also write in there my workouts, when TTOM comes, etc. But I've found it to be a very useful tool. We all have to find what works for us.
 
Maybe

cardio x 6 days/week will help. For me I have tried the three days of strength and 3 days of cardio and the only time results started to be noticeable was with 6 days of cardio with the 3 days of strength. Unfortunately it does mean doubling up on some days, but it all depends on what you are willing to do.

Just a suggestion.

Hi,

Your inbox is full so I had to respond here. I am following a rotation right now but any rotation would probably work.
Right now I am doing the Les Mills Combat rotation and using Burn sets for upper body and LIS Trisets for lower body.
I think it`s broken down like this:

Mon: 60 cardio
Tues:30 Hiit
Wed:30
Thurs: Hiit 30
Friday: 45
Saturday: UB or LB + 30

I do:
Mon: 60
Tues: Hiit + Burn Set
Wed: 30 + core
Thur: Hiit + Burn Set
Fri:45
Sat:30 + LB triset

I have tried pairing 45 combat with core and my core actually spasmed on me...lol
I have done Combat 60 and Chest Back and shoulders the other day and it was quite time consuming.

The Xtrain and LIS rotation is a pretty good rotation. I am not strong enough for it just yet. I needed a more intermediate style cardio.

That being said, nutrition plays a huge role too. A cheeseburger and poutine with pop would wreck all of that. if you have it like 6 days a week too. which was what I used to do before I tried to lose weight.
 
Last edited:
Stebby said:
This is a bit painful, but I've gotten the best results cutting out processed sugar and high sugar fruits. No sweets or baked goods, and keep to just 2 servings of fruit daily - should be lower sugar fruits like berries or apples. Also, lots of non-starchy vegetables. No dairy, no alcohol either. Drink tons of water. Get enough lean protein for your body size and composition (there are formulas out there for that). Include fish. Cut out unhealthy oils and use healthy oils.

I need to get back on that for a month or so and reset myself! I've picked up some bad habits lately and they're showing.

Stebby
Click to expand...

OMG! You're right! It's painful :(

Thank you so much Stebby!

I have no problem with drinking lots of water but less fruits? That is really painful :eek:
 
Hi Cupcake :)

Thank you for trying to reach me through my PM. I wonder why my inbox is full when it only has 4 messages. I'm sorry about that. But thanks for responding to my quest for better looking arms.

I've taken time off work and I now have more time to spend on working out. I'm trying to do 2 workouts a day which is similar to your advice :)

I do weight and cardio each day. On leg day I decide not to do cardio.

I found out that my knees protest after 2 cardios (I only have Cathe's workouts) in a row.

I'm still trying to balance it out so my knees don't complain.

Now I also go to the gym and join spin class or do elliptical on my own in between Cathe's cardios. I think my knees are saying ok.

:)


Cupcake said:
cardio x 6 days/week will help. For me I have tried the three days of strength and 3 days of cardio and the only time results started to be noticeable was with 6 days of cardio with the 3 days of strength. Unfortunately it does mean doubling up on some days, but it all depends on what you are willing to do.

Just a suggestion.

Hi,

Your inbox is full so I had to respond here. I am following a rotation right now but any rotation would probably work.
Right now I am doing the Les Mills Combat rotation and using Burn sets for upper body and LIS Trisets for lower body.
I think it`s broken down like this:

Mon: 60 cardio
Tues:30 Hiit
Wed:30
Thurs: Hiit 30
Friday: 45
Saturday: UB or LB + 30

I do:
Mon: 60
Tues: Hiit + Burn Set
Wed: 30 + core
Thur: Hiit + Burn Set
Fri:45
Sat:30 + LB triset

I have tried pairing 45 combat with core and my core actually spasmed on me...lol
I have done Combat 60 and Chest Back and shoulders the other day and it was quite time consuming.

The Xtrain and LIS rotation is a pretty good rotation. I am not strong enough for it just yet. I needed a more intermediate style cardio.

That being said, nutrition plays a huge role too. A cheeseburger and poutine with pop would wreck all of that. if you have it like 6 days a week too. which was what I used to do before I tried to lose weight.
Click to expand...
 
Hi L Sass,

I used to do that everyday.

After I went to see a nutritionist I have stopped. I got bored !

The nutritionist said I could eat some more food. I did and gained a lot of weight.

I might start food journal again. It did help me while I was doing it.

Thanks!
TG


L Sass said:
Do you journal your food? Maybe try that first for say 2 weeks before jumping into change. Often we don't even realize WHAT we eat, let alone our portions until we actually start to become aware. There are all sorts of ways to journal, i.e. many apps etc. For me, good old fashioned notebook and pencil. I also write in there my workouts, when TTOM comes, etc. But I've found it to be a very useful tool. We all have to find what works for us.
Click to expand...
 
The other depressing thing to consider is that big arms might just be in your DNA.
There were in mine.
Nothing...absolutely nothing...that I did made a single dent. Diet, heavy weights, light weights, pyramid style, high reps, etc...
Not. One. Dent.

I'm 5'2", was 135lbs (I've dropped to 120 since then) and my arms were 14" around. And fatty. I had tons of muscle, but fat over the top of them that wouldn't move.

So, I had lipo. 2 days of recovery and I was back at normal life.

Now, I love my arms. And I never ever thought I'd type that.
I took a drastic measure, obviously. But that was the choice I made when nothing else worked. And I work waaaay too hard not to see the benefits that I feel I've earned! :)
 
melimcn said:
The other depressing thing to consider is that big arms might just be in your DNA.
There were in mine.
Nothing...absolutely nothing...that I did made a single dent. Diet, heavy weights, light weights, pyramid style, high reps, etc...
Not. One. Dent.

I'm 5'2", was 135lbs (I've dropped to 120 since then) and my arms were 14" around. And fatty. I had tons of muscle, but fat over the top of them that wouldn't move.

So, I had lipo. 2 days of recovery and I was back at normal life.

Now, I love my arms. And I never ever thought I'd type that.
I took a drastic measure, obviously. But that was the choice I made when nothing else worked. And I work waaaay too hard not to see the benefits that I feel I've earned! :)
Click to expand...


Wow! melimcn !!!! How long ago was that ? Did it cost a lot? Is there any lose skin that needs to be taken care of?
 
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